Thomas Duncan, LICSW

Thomas Duncan is a Licensed Independent Clinical Social Worker (LICSW) who helps people tackle common life struggles in a direct, practical way. He works to teach skills that can reduce distress sooner rather than later so clients can move forward without long-term commitments. He speaks plain language and focuses on useful tools rather than lengthy theory.

Thomas uses Cognitive Behavioral Therapy and Acceptance and Commitment Therapy techniques to help people change unhelpful thinking and take value-driven action. Sessions emphasize concrete strategies - like stepping through thought patterns, building small behavioral changes, and practicing acceptance of difficult feelings. Clients can expect clear steps to try between meetings.

With 14 years of experience, he aims to create value quickly. He recognizes that therapy can be costly, so he prioritizes efficient work that targets immediate concerns while still allowing deeper work when needed. This pragmatic focus guides how he plans sessions and sets goals.

Thomas supports people facing stress, anxiety, depression, addiction concerns, grief, trauma, anger, self-esteem struggles, and life transitions. He also addresses issues such as divorce and separation, substance use, loneliness, forgiveness, and finding life purpose. The goal is to help people regain steadiness and make clearer choices.

Sessions are offered in English and conducted from Washington. Thomas offers a mix of short-term skill-building and longer-term support depending on what each person needs. He works collaboratively to decide the pace and focus of therapy.

CBT and ACT tools for online therapy

Thomas uses Cognitive Behavioral Therapy to help people notice and change unhelpful thoughts and behaviors through clear practice and skill-building. CBT is often used for anxiety, depression, and stress by breaking down overwhelming problems into manageable steps.

He also draws on Acceptance and Commitment Therapy to help people accept difficult feelings while taking actions that match their values. ACT can be useful for coping with painful emotions, reducing avoidance, and creating more purposeful habits.

Choosing the right approach is a collaborative process. The therapist will work with each person to see which methods fit their goals and preferences. They often combine techniques from both approaches to match the issue at hand and the client’s pace.

Online formats include video calls, phone sessions, live chat, and text-based messaging. Video is useful for full sessions and face-to-face interaction, phone can be a lower-bandwidth option, live chat supports brief check-ins, and messaging is good for ongoing support and quick skill reminders. These options make it easier to fit therapy into a busy life and to keep practicing tools between meetings.